Adding or Subtracting?

Happy New Year! Usually, this is where I’d suggest adding a new workout or a dietary intervention to your life. But for 2026, let’s flip the script. Instead of adding more to your plate, let’s talk about the power of subtraction.

To understand why “less is more” for longevity, we have to look at a new concept for me; Allostatic Load. This is the cumulative biological wear and tear on your body from chronic stress. When your allostatic load is high, it creates “cellular noise”—internal chaos that leads to chronic inflammation, or what scientists now call inflammaging. If our goal is to extend our healthspan, we must quiet that noise by subtracting the contributors to that load. Here are two high-impact places to start.

1. The Digital Sunset

We’ve talked extensively in my previous blogs about how technology can hijack our biology. In 2026, the “digital sunset” is no longer optional; it’s a longevity essential. By subtracting blue light and infinite scroll dopamine loops at least two hours before bed, you allow your brain to enter a state of repair. Subtracting the screen is the fastest way to subtract cellular stress.

2. Eliminating Ultra-Processed Foods (UPFs)

Nothing creates more metabolic noise than ultra-processed foods. These aren’t just junk food; they are chemically reconstructed substances that our DNA doesn’t quite recognize. Subtracting these from your pantry lowers inflammation almost immediately.

Common UPFs to subtract:

• Sugar-sweetened beverages: Sodas and energy drinks (things like Gatorade, just read the label)
• Mass-produced packaged snacks: Chips and crackers with more than five ingredients
• Reconstituted meats: Highly processed deli meats and nuggets – we owe it to ourselves and our children to eat healthier food
• Instant meals: Frozen pizzas and dehydrated noodle bowls – who is not guilty of this? In 2024, US sales of frozen pizza reached $7 billion!